Foods That Contain Calcium And Appropriate Quantity For Consumption

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Eating foods that contain calcium will help your body get adequate amounts of calcium. This will have a beneficial effect on the functioning of many parts of the body, including bones, teeth, muscles and the heart. In addition to milk, other foods are also high in calcium. Therefore, consumers should study about foods that contain calcium. For choosing to eat a variety of foods

1662 Foods containing resized calcium

How important is calcium?

Calcium is the most important and most abundant mineral found in the human body. Approximately 99 percent of the calcium in the body is a component of bones and teeth. Calcium performs many important functions, such as increasing density and strengthening bones and teeth. Controls the function of blood vessels and muscles Affects blood clotting ทางเข้า ufabet control heartbeat releasing hormones stimulate enzyme activity or send feelings along nerves, etc.

How much calcium should the body get?

The average amount of calcium that the body should receive each day depends on the age and health of the consumer as follows:

  • Children under 3 years: 400-800 milligrams per day.
  • Children 3-10 years: 800 milligrams per day.
  • Adolescents and adults: 800-1,000 milligrams per day.
  • Pregnant or lactating women: 1,200 mg per day.
  • Postmenopausal women: 1,200 milligrams per day.
  • adults who are Osteoporosis : 1,000-1,200 milligrams per day.
  • Adults with gluten intolerance: At least 1,000 milligrams per day.
  • People with chronic inflammatory bowel disease Males 55 years and older or postmenopausal women: 1,200 milligrams per day.

Factors affecting calcium absorption in the body

The amount of calcium accumulated in the body depends on its ability to excrete and absorb the substance. Factors that help promote calcium absorption in the body include:

  • The amount of vitamin D that the body receives both from sunlight and food such as fish, egg yolk, liver, or butter
  • acidity in food Calcium dissolves well in acidic conditions.
  • Lactose from fresh milk This helps improve calcium absorption by 15-50 percent.
  • The ratio of calcium to phosphorus should be 1:1 for adults and 2:1 for infants.
  • The body’s calcium needs at that time. The bodies of teenagers and women who are breastfeeding may absorb up to 50 percent of calcium.

In addition, there are some factors that may inhibit calcium absorption, including the amount of oxalic acid found in spinach, betel leaf, or spinach. The amount of phytic acid found in the outer shell of grains Including rapid movement of the digestive tract. This reduces the amount of time food is in contact with the intestines. causing the body to absorb less calcium